Dumbbell Bent Arm Pullover with Knees Bent Exercise Guide
Exercise Profile
- Target
- Pectoralis Major
- Equipment
- Dumbbell
- Body Part
- Chest
- Primary Muscle
- Pectoralis Major
- Secondary Muscles
- Pectoralis Major Clavicular Head, Deltoid Posterior, Latissimus Dorsi, Teres Major, Levator Scapulae, Deltoids, Triceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Bent Arm Dumbbell Pullover
How to: Dumbbell Bent Arm Pullover with Knees Bent
- Lie on a bench or on the floor with your knees bent and feet flat.
- Hold a dumbbell overhead with both hands, keeping your elbows slightly bent.
- Lower the dumbbell slowly behind your head, maintaining the bend in your elbows.
- Raise the dumbbell back to the starting position, engaging your chest muscles.
Common Mistakes
- Arching the back excessively during the pull.
- Moving too quickly, losing control of the dumbbell.
- Not using enough range of motion.
Modifications
- Use a lighter weight for beginners.
- Perform the exercise on a stability ball for added support.
Tips
- Ensure your core is engaged throughout the movement.
- Keep your elbows slightly bent and avoid locking them.
- Control the movement both when lifting and lowering the weight.
Dumbbell Bent Arm Pullover with Knees Bent Alternatives
Tags
chest
strength
pectoralis major
dumbbell
upper body
hypertrophy